Barbell Hang Power Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell Hang Power Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Hang Power Clean with proper form and technique.
- 1
Stand with your feet shoulder-width apart, gripping the barbell with both hands about shoulder-width. Keep your chest up and back straight.
- 2
Squat down slightly to lift the barbell off the ground, then explode upward, shrugging your shoulders and pulling the bar up your body.
- 3
As the bar reaches chest height, drop under it quickly, landing in a squat position with the bar resting on your shoulders.
- 4
Stand up straight, fully extending your hips and knees to complete the movement.
Tips for Success
These tips will help you perform Barbell Hang Power Clean safely and effectively while maintaining proper form.
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Keep your back straight throughout the lift to avoid injury.
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Ensure the barbell stays close to your body as you lift it to maintain control.
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Do not rush; focus on smooth, fluid movements to maintain form.
Secondary Muscles
While Barbell Hang Power Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Forearm, Biceps, Lower Back, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Hang Power Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Hang Power Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
